Gymnema sylvestre is a woody climbing plant that’s been used in Ayurvedic medicine for centuries. Its Hindi name, “gurmar,” translates roughly as “sugar destroyer,” which tells you what traditional healers thought it was good for. After chewing the leaves, sweet foods taste bland for about an hour. Whether that parlour trick translates into genuine health benefits is the question I’ll try to answer here.

The plant grows across tropical regions, with the heaviest concentrations in central and southern India, Sri Lanka, and parts of tropical Africa. It’s part of the milkweed family (Apocynaceae), and the leaves and roots are the parts that get used medicinally. Traditional uses include treating diabetes, malaria, snakebites, and digestive problems, though only the blood sugar claims have attracted serious scientific attention.

What’s actually in gymnema sylvestre?

The active compounds are a group of saponins called gymnemic acids. Researchers have identified over 20 different types. These molecules have a structure similar to glucose, which is why they can temporarily occupy the sweet taste receptors on your tongue and also (theoretically) compete with sugar for absorption in the intestines [1].

Beyond gymnemic acids, the leaves contain triterpenoids, flavonoids, and gurmarin, a peptide that also affects sweet taste perception. Whether these additional compounds contribute meaningfully to any health effects remains unclear.

How to take gymnema sylvestre

The supplement comes in several forms: dried leaves for tea, capsules, tablets, and liquid extracts. Standardisation matters here because the gymnemic acid content can vary wildly between products.

Dried leaves: Bring water to a boil, add the leaves, then let them simmer for 5 minutes before steeping for another 10 to 15 minutes. The taste is bitter.

Capsules and extracts: Most clinical trials have used doses of 200 to 400 mg daily of an extract standardised to contain 25% gymnemic acids. Some studies split this into 2 to 4 doses taken before meals. I’d recommend starting at the lower end and following the specific product’s instructions, since potency varies.

There’s no established safe upper limit, but doses above 1 gram daily have been associated with hypoglycaemic episodes.

What the clinical evidence actually shows

1. Type 2 diabetes management

This is where the research is strongest, though “strongest” is relative. A 2021 meta-analysis pooled data from 10 randomised controlled trials involving 419 people with type 2 diabetes [2]. Compared to baseline measurements, gymnema sylvestre extract reduced:

Fasting blood glucose
Post-meal blood glucose
Glycated haemoglobin (HbA1c)
Triglycerides

The reductions were statistically significant but modest. One earlier trial from India followed 22 patients taking 400 mg daily for 18 to 20 months [3]. All participants were on conventional diabetes drugs throughout. By the study’s end, 5 of the 22 were able to discontinue their medication while maintaining reasonable blood sugar control with gymnema alone. The other 17 needed lower doses of their diabetes drugs.

I’d be cautious about reading too much into this. The studies are small, most come from India where the plant is traditional medicine, and follow-up periods are short. That said, the mechanism makes biological sense. Gymnemic acids appear to stimulate insulin release from pancreatic beta cells and may reduce glucose absorption in the intestines [4].

For people with diabetic bladder dysfunction or other diabetes complications, better blood sugar control could theoretically help. But gymnema is not a substitute for proper medical treatment. It might be a useful addition to conventional therapy, discussed with your doctor first.

2. Reducing sweet taste perception

This one actually works, though whether it’s useful depends on why you want it. Gymnemic acids bind to the sweet taste receptors on your tongue, blocking them temporarily. In studies, people who took gymnema extract before eating found sweet foods less appealing and were more likely to limit their portion sizes [5].

One small experiment found that subjects given gymnema leaf extract before a meal rated sweet foods as less pleasant and subsequently ate fewer calories [6]. The effect lasts about 30 to 60 minutes.

My honest take: this is a gimmick for most people. If you’re trying to cut sugar intake, gymnema might provide a brief window where chocolate tastes like cardboard. But lasting dietary change requires more than a temporary taste modification. Still, some people find it helpful as a behavioural trick to break snacking habits.

3. Improving blood lipid levels

The evidence here comes mainly from animal studies, with a few small human trials mixed in. In one study on rats fed a high-fat diet, gymnema sylvestre extract improved several lipid markers, including total cholesterol, triglycerides, and LDL cholesterol [7]. The effects weren’t as strong as atorvastatin (a prescription statin), but the numbers moved in the right direction.

Human data is thinner. The diabetes studies mentioned above often measured lipids as secondary outcomes and found modest improvements. Whether gymnema would help someone with dyslipidaemia who doesn’t have diabetes is an open question. I wouldn’t take it specifically for cholesterol until better evidence exists.

4. Metabolic syndrome

Metabolic syndrome is a cluster of conditions: abdominal obesity, insulin resistance, abnormal blood lipids, and elevated blood pressure. Having three or more of these risk factors significantly increases heart disease risk.

One randomised, double-blind trial gave gymnema leaf extract to 24 people with metabolic syndrome for 12 weeks [8]. The treatment group showed reductions in body weight, BMI, and very low-density lipoprotein (VLDL) compared to placebo. However, there were no significant changes in insulin secretion, insulin sensitivity, or most other metabolic markers.

Twelve weeks, 24 participants. That’s a pilot study, not definitive proof. The results are mildly encouraging but hardly enough to recommend gymnema as a metabolic syndrome treatment.

5. Potential anti-obesity effects

Some researchers have speculated that gymnema might help with weight loss through multiple mechanisms: reducing sugar absorption, decreasing sweet cravings, and possibly affecting lipid metabolism.

The actual clinical evidence is sparse. A 2004 study combined gymnema with hydroxycitric acid (from Garcinia cambogia) and chromium in an 8-week weight loss trial [9]. Participants lost more weight than the placebo group, but with three active ingredients, it’s impossible to know which one (if any) was responsible.

Animal studies suggest gymnema might reduce body weight gain when combined with a high-fat diet, but translating rodent results to humans is notoriously unreliable [10]. I wouldn’t take gymnema sylvestre hoping it would help with weight loss based on current evidence.

Side effects

Gymnema sylvestre appears reasonably safe for most adults when taken at standard doses for up to 20 months, based on the available trial data [11]. Reported side effects include:

Stomach upset, nausea, and vomiting (especially when taken on an empty stomach)
Headache
Dizziness
Shakiness

The more serious concern is hypoglycaemia (low blood sugar). Symptoms include confusion, trembling, sweating, weakness, and loss of muscle control. This risk increases if you’re taking gymnema alongside diabetes medications, as the effects can stack.

Taking gymnema with food seems to reduce gastrointestinal side effects. If you experience any symptoms of low blood sugar, eat something containing glucose immediately and consider reducing your dose.

Safety precautions (7 contraindications)

Milkweed allergy: Gymnema belongs to the Apocynaceae (milkweed) family. If you’ve had allergic reactions to milkweed plants, avoid gymnema.
Pregnancy and breastfeeding: No safety data exists. Given the potential effects on blood sugar, I’d recommend avoiding it entirely.
Children: Safety hasn’t been established. Don’t give gymnema supplements to children.
Liver or kidney disease: Since we don’t know how gymnema is metabolised and eliminated, people with impaired liver or kidney function should avoid it.
Surgery: Gymnema may interfere with blood sugar control during and after surgical procedures. Stop taking it at least two weeks before any scheduled surgery and inform your surgical team.
Concurrent diabetes medications: Taking gymnema alongside insulin or oral hypoglycaemic drugs creates additive blood-sugar-lowering effects. This combination requires careful monitoring and physician supervision. Relevant medications include:
- Insulin
- Sulfonylureas (glimepiride, glyburide, glipizide)
- Meglitinides
- Thiazolidinediones (pioglitazone, rosiglitazone)
- SGLT2 inhibitors
Lipid-lowering medications: Animal studies suggest gymnema might enhance the effects of statins and other cholesterol medications. While this hasn’t been confirmed in humans, the potential for interaction exists. Medications to be cautious with include atorvastatin, simvastatin, lovastatin, and PCSK9 inhibitors.

If you have frequent urination or other urinary symptoms related to diabetes, managing your blood sugar with conventional treatment should take priority over herbal supplements.

The bottom line

Gymnema sylvestre has a 2,000-year history in Ayurvedic medicine and plausible mechanisms for affecting blood sugar. The clinical evidence is encouraging but limited: small trials, mostly from India, with short follow-up periods.

For people with type 2 diabetes already on conventional treatment, adding gymnema might provide additional modest benefits. This should be done with your doctor’s knowledge and with careful blood sugar monitoring.

For everyone else, the evidence doesn’t support taking gymnema for weight loss, cholesterol management, or general health. The sweet-taste-blocking effect is real and might help some people reduce sugar cravings, but it’s a small tool rather than a solution.

As with all herbal supplements, quality varies enormously between products. Look for extracts standardised to at least 25% gymnemic acids and choose reputable manufacturers.

Benefits and side effects of bitter melon – another traditional anti-diabetic plant
Benefits and side effects of fenugreek – seed with blood sugar effects
Benefits and side effects of berberine – compound with glucose-lowering properties

References

Tiwari P, Mishra BN, Sangwan NS. Phytochemical and pharmacological properties of Gymnema sylvestre: an important medicinal plant. Biomed Res Int. 2014;2014:830285.
Pothuraju R, Sharma RK, Chagalamarri J, Jangra S, Kumar Kavadi P. A systematic review of Gymnema sylvestre in obesity and diabetes management. J Sci Food Agric. 2014;94(5):834-840.
Baskaran K, Kizar Ahamath B, Radha Shanmugasundaram K, Shanmugasundaram ER. Antidiabetic effect of a leaf extract from Gymnema sylvestre in non-insulin-dependent diabetes mellitus patients. J Ethnopharmacol. 1990;30(3):295-300.
Khan F, Sarker MMR, Ming LC, et al. Comprehensive Review on Phytochemicals, Pharmacological and Clinical Potentials of Gymnema sylvestre. Front Pharmacol. 2019;10:1223.
Frank RA, Mize SJ, Kennedy LM, de los Santos HC, Green SJ. The effect of Gymnema sylvestre extracts on the sweetness of eight sweeteners. Chem Senses. 1992;17(5):461-479.
Brala PM, Hagen RL. Effects of sweetness perception and caloric value of a preload on short term intake. Physiol Behav. 1983;30(1):1-9.
Shivanna N, Naika M, Khanum F, Kaul VK. Antioxidant, anti-diabetic and renal protective properties of Stevia rebaudiana. J Diabetes Complications. 2013;27(2):103-113.
Zuñiga LY, González-Ortiz M, Martínez-Abundis E. Effect of Gymnema sylvestre Administration on Metabolic Syndrome, Insulin Sensitivity, and Insulin Secretion. J Med Food. 2017;20(8):750-754.
Preuss HG, Bagchi D, Bagchi M, Rao CV, Dey DK, Satyanarayana S. Effects of a natural extract of (-)-hydroxycitric acid (HCA-SX) and a combination of HCA-SX plus niacin-bound chromium and Gymnema sylvestre extract on weight loss. Diabetes Obes Metab. 2004;6(3):171-180.
Kumar V, Bhandari U, Tripathi CD, Khanna G. Anti-obesity effect of Gymnema sylvestre extract on high fat diet-induced obesity in Long Evans rats. Acta Pol Pharm. 2012;69(5):927-933.
National Center for Complementary and Integrative Health. Gymnema. NCCIH Website. Accessed 2024.